Master the lifts and get functionally stronger

Looking for an efficient and effective way to train your entire body? Barbell Progressions is a full body, functional strength training program to get you stronger, leaner and feeling like you can take on the world! Developed for intermediate to advanced exercisers, this program is the complete four-week package, including a specific nutrition plan plus progressive workouts where we focus on all the major barbell moves. I'll dissect the moves and progress you through safely, so you become a confident barbell pro in no time.

Time Commitment

What you'll learn

Barbell Basics

This week I'll teach you how the barbell can work every major muscle group, even your abs, with my ‘Barbell Basics' introduction. When the barbell is fully utilised it provides not only huge amounts of strength and power, but mobility and stability too. Check out my Peanut Butter and Banana smoothie this week – it's one of my all time favourites.

Basic Lifts

Core strength

Upper body

Building Barbell Strength

This week we will continue to learn the major lifts so that you can continue to build strength and power. I'll teach you about good and bad pain in your joints and muscles so that you can become more intuitive with your body and how it reacts. This week lamb steaks are on the menu, which satisfies my appetite big time. Enjoy!

Strength

Dynamic Lunges

Grip technique

Explosive Barbell Power

This week we're focusing on range rather than weight. Mobility is often a forgotten element in weight training. I also chat about the ONE difference between being lean vs. a little overweight and it's all down to organisation. When you're prepared, eating well is SOOO much easier. I have no doubt you will love the chicken quinoa salad and fish kebabs.

Mobility

Cossack Squats

Strength to Power

Ultimate Barbell Moves

In our final week we will master the full power clean and overhead lunges - an awesome achievement! I will also work through how becoming more mobile and stronger will consistently provide the feeling of being more comfortable in your own skin. Look out for my spicy meatballs, and the delicious big breakfast this week.

Explosive lifts

AMRAPs

Shoulder flexibility

Your Trainer

Having worked as a trainer in gyms across the world for over 20 years I've seen it all and tried it all. I've been lucky enough to learn from the most successful Olympic coach in history, as well as industry leaders within the corrective exercise field. I've morphed all my knowledge from the best of the best to come up with this program - designed to get you functionally stronger and protect you from injuries.

Comes with everything you need to succeed

Our experienced team of nutritionists, dieticians and trainers are passionate about saving you time on the journey to your goals – whatever they may be.

Workouts

Your workout plans are structured so that you start with the least complex exercises in order to build up your strength without risking injury. Over the following weeks your exercise intensity and complexity become a little more challenging, resulting in a lean, powerful and fully functional body. 3 workouts a week for around 30 mins is all you'll need!

Intermediate to Advanced

20-30 min

Barbell and weights needed

Gym / Home gym

Meal Plan

Your meal plans are designed by chefs and curated by nutritionists. This plan is focused on high protein and low starch, designed to get you faster results! All the meals are in line with the Australian Dietary Guidelines and tested on real people. Expect easy, delicious meals that fill you up! Each week has a seven day meal plan.

High protein, low starch

Vegetarian option

7 days/week meal plan

Shopping list

Buy Once. Keep Forever

A single one-off payment. Once you purchase the program it’s yours to keep, forever.

Start Anytime

Start – and stop – the program whenever you need. Take it at your own pace and if life gets in the way you can restart any time.

Set Your Own Pace

All programs contain a detailed nutrition and exercise plan as well as expert advice. We’ve done the thinking for you